Dumbbell Standing Alternate Hammer Curl And Press exercise animated demonstration

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Dumbbell Standing Alternate Hammer Curl And Press

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Intermediate

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms Shoulders

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Standing Alternate Hammer Curl And Press is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.

list_alt Step-by-Step Instructions

1

Stand up straight with a dumbbell in each hand, palms facing your body.

2

Keep your elbows close to your torso and your back straight.

3

Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.

4

Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5

Inhale and slowly lower the dumbbell back to the starting position.

6

Repeat the curl with your left hand.

7

After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.

8

Extend your arm fully and hold for a moment at the top.

9

Inhale and slowly lower the dumbbell back to the starting position.

10

Repeat the press with your left hand.

11

Continue alternating between curls and presses for the desired number of repetitions.

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